Originally published September 14 2005
Researchers develop ways to naturally cure insomnia
by Mike Adams, the Health Ranger, NaturalNews Editor
Researchers at sleep laboratories recommend avoiding caffeine, exercising six hours prior to sleeping, and developing a relaxing pre-sleep ritual to combat insomnia.
Doctors don't debate: There's nothing like a good night's sleep achieved without chemicals.
But "we are clearly a hard-working society and we don't place the kind of value on sleep that we should," said Dr. David Strumpf, medical director of a sleep laboratory.
Strumpf strives to convince patients of the importance of good "sleep hygiene" practices such as avoiding caffeine and exercise within six hours of sleep, and establishing a relaxing presleep ritual.
"People for the most part ignore the things we tell them."
"There has been a lot of information gained over the last 20 years as to how and why we sleep, apart from drugs," said Paul Glovinsky, clinical director of a sleep disorder clinic and co-author of a book about non-drug treatments for sleep problems, "The Insomnia Answer," coming in early 2006.
# Sleep restriction therapy, in which actual bed time is coordinated with sleep time.
"You build up a sleep drive because you cut yourself short of bed rest."
# A hot bath about four hours before bedtime will raise body temperature, and "when we raise our body temperature we raise our brain temperature.
As that brain temperature is cooling, we fall into a deeper sleep," Glovinsky said.
# Avoid caffeine and exercise within six hours of bedtime.
# Go to sleep and wake at set times.
"Don't eat within two to three hours of that time.
Leave a period of time to wind down before going to bed," Strumpf said.
"People work into the night and then say, 'OK, time for bed, lights out,' and then ask, 'Why am I not going to sleep?'
That's a lot of what triggers the need for sleep aids."
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